Detention 02-12-2018 – Station to Station

A pretty bold virgin solo-Q on my part insofar as I trotted in at 5:42.  Did you know you can turn an iPhone alarm on silent?  Heat went out in the Lenihan household this weekend so the boy was sleeping in our room with a space heater.  Tried to turn my alarm as quiet as possible.  Indeed.  Many thanks to Ludwig for kicking it off in my absence.  Here it is.

PAX: Sorry I missed the first few, was fumbling with my phone: Calf Killer; Off Shore; Skid Mark; Floppy D; Braveheart; Walter White; CAPSLOCK; Frogger; Black Widow: Vegimite; Shanked (that can’t be right, I’m sorry); Homeboy; Yard Sale; Pop a Lock; Umbrellla; PSL; Lunch Lady; Numb Tucks; Dupree; Ludwig; Brother at Law (QIC basically)

Ludwig kicked off the mosey and WOR: Moseyed around the bus loop with some lunges up the hill sprinkled in. Circled up in parking lot.  Disclaimer; at which he apparently said things were getting scary if I didn’t show up, which explains more than one person thanking me for showing up late I guess?


20 SSH
10 Good Mornings
10 WMH
10 Butt Kickers
10 High Knees
10 Tempo Merkins


Partner up for some bear crawl/crawl bear suicides.  P1 performs suicide across width of parking lot, while P2 performs called exercise until P1 returns. Round 1- burpees, but then I arrive….

Today’s big event was inspired by Bowie’s seminal 1975 album Station to Station.  Count off 1 to 4 and find your group.  Mosey to pavilion while 4’s grabbed coupons.  Groups break out to corners of the pavilion for your respective stations.  Each station included five exercises, each performed for one minute, with a ten  second rest between each exercise.  We were supposed to mosey after the completion of each station, but because somebody showed up late, we only got to do it once.  Rotate to the next station after mosey.  Stations were:

Station 1 (legs): Jump Squats; Jump lunges; Lt. Dumps; Sumo Pulse; Jump Squats

Station 2 (core): Plank jacks; WWI; LBCs; Flutter kicks; Mountain climbers

Station 3 (merkin medley): Merkins; Burpees; Dips at benches; Atomic merkins; Carolina dry docks

Station 4 (coupon): Swings; Squat and press; Single leg deadlift; Mariah’s (with or without coupon); American hammers.


Announcements: Harvard tour graduate Calfkiller is starting a 4:30 AM nude summer workout, check Slack for details.  3rd F service projects are available (I believe) from June and forward, so think about partnering up and signing up.  February announcement from Floppy and CCR was either “pending” or “impending”.  I couldn’t hear, but that’s definitely a big difference so I should have asked.

Moleskine: Thanks to CCR for signing me up well in advance for my first solo Q.  Thanks to Ludwig for salvaging my first solo Q.  Thanks to Bagger for going to Westeros so that I was spared a deluge of shit talking while trying to get my wits about me in the Pavilion.  That’s kind of what it’s all about right there.

Brother-at-Law aka Brother-late-law (props Calfkiller).

Detention – 1/29 – The Debt Snowball

PAX: Floppy Disk, Donuts, Yard Sale, Calfkiller, PSL, Ludwig van Osh Kosh, CAPSLOCK, Rooster, Accounts Receivable, Juan Valdez, Frogger, Vegemite, Dr. Smartt, Edible Arrangement, Greasetrap, Numbtucks, Harvey Updyke, Pop-a-Lock, Offshore, Umbrella, Drone Zone, Lunch Lady, CCR, Kamel Toe (FNG)

QIC: Braveheart

25 PAX started the week off right at Detention, got a bonus personal finance lesson via Dave Ramsey, and had a lot of grace for YHC on my VQ.


Mosey the usual loop, with lunges halfway up the bus hill, and backwards run on the back half. Disclaimer.

SSH x 15
Good Mornings x 10
WMH x 10
BAC + reverse x 20
Air Presses x 15
Imperial Walkers x 15 (+1 on a false start)
Butt Kickers x 15

Count off by 4s for circuits later.


Mosey back to bus loop. Explained the origin of my F3 name Braveheart being the Producer for the Dave Ramsey Show. Dave teaches the Debt Snowball (paying off debts smallest to largest to gain momentum) as part of the 7 Baby Steps, so with the number 7 and reps increasing from smallest to largest was the theme.

1) Modified Stairway to Sevens:

bottom of the hill: 1 Burpee, run up to
1st speed bump: 1 Jump Squat
2nd speed bump: 1 Carolina Dry Dock
top of hill: Lunges, 1 per leg

Run around the small loop and repeat adding a rep each time up to 7 total. The running loop was added in last-minute per a question from CAPSLOCK, which prompted a few grumbles but I liked the added cardio. Compared to 11s this didn’t seem difficult at first but the lunges burned by the end.

Mosey to playground/pavilion.

2) Circuits:

1s: Rows
2s: Dips
3s: TableTops
4s: Merkins

x 30 reps, rotate each circuit, then rinse/repeat with 45 reps (way too many)

Cut this short for time, back to parking lot for Mary.


Hello Dollys x 15
Flutter Kicks x 15
Mariahs x 15
Freddie Mercurys x 15
Jane Fondas x 15
Mountain Climbers x 15
Low Plank


Another reminder to sign up for opportunities to serve, check Slack for details.


Thanks to CCR for helping me plan my VQ and to my first FNG Kamel Toe for waking up early to see what F3 is all about (despite inadvisably wearing 3 layers of shirts/pants and wool mittens on a warm 38 degree morning).

– Braveheart

Dentention DREAM

PAX: Floppy disk, Vegemite, Pop-a-lock, CCR, Donuts, Grisham, Numb Tucks (boomer sooner), Too Tall, Dr. Smartt, T-Swiss, braveheart, Olan Mills, Due Process, Barney fifel, Offshore, Psl, Pre-vac, Pope, Black widow, Ludwig von Oshkosh

QIC: Dupree

As today is the day we remember the life of MLK Jr., Q thought that it would be befitting to workout the DREAM.  Dr. King gave America a great vision of judging people on the content on of their character rather than the color of their skin.  Today we honor that dream and of course judge you on the content  of your burpees.


Mosey around the bus loop back to the parking lot.  Disclaimer

SSH Xs 20

WMH xs 20

Good mornings xs 15

Baby Arm Circles xs 10

Reverse xs 10

Slow and low squats xs 10

merkins in cadence xs 10


Mosey back down to the bus loop.  Dr. King came to prominence with the Montgomery bus boycotts.  So today we work the bus line.

D – Derkins xs 25 after bear crawl up the hill

R – Robot squats xs 25 after lunge up the hill (some thought these were called hydraulic squats, but Q disagreed and needed an R)

E – Elevens up the hill.  Bottom of hill burpees into a lunge (Blunge?  Blurpee?).  Top of the hill Mountain Merkins (Q’s favorite King speech is the mountain top speech).

A – Atomic Merkins xs 20 – after broad jump up hill

M – Merkins xs 25 – quick run up the hill

Mosey back to parking lot for Mary.


Flutter Kicks – xs 45 in cadence


Hello Dolly

End with some good mornings.


Q has been talking with Bagger and other PAX about expanding F3 Serve.  This would be part of the 3rd F.  What we are wanting to do is take the F3 workout philosophy to F3 serve.  Once a month one of us would Q a service project for the guys to get involved with.  In November we did Room in the Inn.  December Numb Tucks led out with the backpacks for foster kids.  This is an opportunity for you to step up and we learn about the issues and people you care about.

Mole Skin:

CCR approached me about Qing today, and it hit me that it would be MLK Day.  His life is an inspiring one.  The philosophy of overcoming hate with creative love is a legacy and a challenge that endures to this day.  Because of MLK we have come a long way as a country in racial relations.  We still have a long way to go.  Let’s continue to be men of character and live out MLK’s dream.




Big Bopper Belding Holds Year’s Last DETENTION

PAX: Floppy Disk, PSL, Yard Sale, Calfkiller, Ludwig von Osh Kosh von Lederhosen, Edible Arrangement, Dr. Smartt, Vegemite, Umbrella, Walter White, Black Lung, Accounts Receivable, Blackwater, NumbTucks, Private Sandman, Harvey Updyke, Skid Mark, Pop-a-Lock, Black Widow, Too Tall, Life Saver (visitor from Charleston), Life Saver’s Son-in-Law (visitor from Charleston), Dick Belding (Nate Miley – FNG), CCR (CO-Q) and Brother-at-Law (CO/VQ)

QIC: CCR and Brother at Law

26 fine men came to Detention today for CCR and Brother at Law’s Co-Q. The weather was delightful: a downright balmy 46 degrees with high humidity. And it felt like a true detention with Principal Dick Belding keeping an eye on things. Here’s how it went down:


10 burpees OYO
Mosey the loop to the pavilion

CCR led us in a different and dynamic warm-up that he wanted to try “because Bagger isn’t here”. Shoulder to shoulder then:

High knees run and back.
Butt kickers run and back (Backwards return aka “Ludwig style” – Pro tip: sound things out before trying to get cute to spell them backwards for the reverse movement in the BB)
Skips and back (Return Ludwig Style)
Low slow merkins x10 jog and back
Dive Bomber Merkins x10 jog and back
SSH x20

Count off 1’s and 2’2 for partner exercises later in the morn.

Bro at Law tags in and we mosey to the hill for HILLEVENS.

Atomic Merkins at the top
Jump Squats at the bottom.
SSH until all in.

Lots of grunting. 1’s follow Brother at Law to grab coupons. 2’s follow CCR to the parking lot. Coupon work as follows:

Round 1: Partner 1 lunge walks with coupon length of pickup lines, then same back but with coupon overhead, while Partner 2 plank jacks. Switch out and repeat.
Round 2: Partner 1 runs the bus loop while Partner 2 does Lion Kings (squat into overhead press with coupon). Switch out and repeat.
Round 3: Partner 1 runs the bus loop while Partner 2 kettleblock swings. Switch out and repeat.

Good work to get the coupons put away for 1 minute of Mary led by CCR:

Flutter kicks in cadence x20.


Excellent work by all today. Great having the one and only Dick Belding in our presence and welcoming Life Saver and his son-in-law from F3 Charleston with us. To the schmohawk at the December 2 convergence that suggested I lead with a Catholic prayer, joke’s on you:

Prayers for Brony, BAM, and Yard Sale and their families as they cope with the loss of loved ones.

TAK PAKs were collected by Numbtucks and he will be collecting them at Racetrack on Wednesday as well. This is a really great cause for some of the most vulnerable kids in our society, so thanks so much for organizing Numbtucks.

It was an honor to lead you all for my VQ and I look forward to many more Q’s.

Brother at Law & CCR

Monday Funday

Under a bright super moon on an unseasonably warm December morning, 21  decided to start the week out right…
PAX: Olanmills, Legalzoom, Offshore, CAPSLOCK, Umbrella, Yardsale,  Dine ‘n Dash, NumbTucks, PSL, Harvey Updyke, CCR, Dupree, Pop A Lock, Donuts, Ludwig van OshKosh, TooTall, Floppy Disk, Black Widow, Accounts Receivable, Blackwater, Dr Smart

Started out with 10 Burpees and then a jog around the ball field…
20 side straddle hops
15 good mornings
15 BACs forward
15 BACs backward
15 high knees

The Thang:
Indian run to the bottom of the hill / entrance of Ellington (.4 miles)
20 jump squats
Indian run back up the hill to the school (.4 miles) and meet at shed to pick up coupons
Begin the Murph
Break up 100 pull ups, 200 merkins, 300 squats w/ coupons into 10 sets (10/20/30)
We get through about 5-6 sets before time to run again
Indian run to bottom of the hill / entrance of Ellington (.4 miles)
Indian run back up hill to the school (.4 miles) and circle up for Mary

40 WW1s
20 Freddie Murcury’s
10 tempo merkins

Good push by all and welcome to FNGs Randy Bostich aka Legal Zoom and Malcolm Reddoch aka Harvey Updyke.

Announcements: It’s Joel Kemp’s bday on Friday. Please keep the Kemps in your prayers.


GrowSchool 2.0

0600 Time to Go…Couple of Stragglers coming in on Two Wheels
Mosey to Soccer field w side shuffle L/R, Politician, High Knees and Butt Kickers
WOR (Princess Aurora)
All IC
SSH X 20
The Dirty McDuece
Count off 1s and 2s to partner up
Round I
Merkins, Squats, Ola Dollies x 12 IC
Run 400M
Round II
Atomic Merkins, Lunges, LBCs x 12 IC
Run 400M
Round III
CDD, Jump Squats (OYO), Reverse Crunches x 12 IC
Run 400M
Round IV
Burpees (OYO), Jump Lunges, Flutter Kix x 12 IC
Run 400M
High Plank on Hill for some of the Genesis of F3 Nation.
Looooong Aunt Bea like wandering mosey around the football field, softball field past the playground through the woods, slalom through the red tips.
Plank Progression in parking lot. More on F3Nashville’s beginnings.
Cross country over to JOHS baseball field back up to rear parking lot. Plank progression on Leadership, Fartsacking and the like.
Why do they call it Mary, CCR? From the famous car ride scene in Something About Mary…look it up.
High plank, low plank, flutters x30 IC, American Hammers x20 IC, Mariah’s x13 IC, j-los x13 IC, 10 burpees oyo
Goal today was to replicate the Qs of OBT & DREDD of GrowSchools and GrowRucks of the past. Must say, think we nailed it! Great work by Qs to explain what we do, why we do it and how we do it. Nice work by the PAX in chiming in w the MC and hard work. Probably the most Forward Leaning Rest/Listening Position/High Plank on record.
Proud to be a part of this great group of men. Thank yall for your hard work and dedication to the reinvigoration of male leadership in our communities.
If anyone knows of some small men that may need this, please a little EH on em.
Lots of great stuff going on right now…many opportunities to serve. Please reach out to me if you feel led to serve in any of the roles we mentioned this am or in any other way we would love to help.
I will get all of the GrowSchool info in one document and see about getting it on the interwebs.
Bagger Vance
Bicentennial Man, Brother @ Law, Right Said, PA, CCR, Floppy Disk, FTTAL, TOGA, T Cell, Traffic Jam, HiViz, Bad Boy, Pappa Lock, Frugal McDugal, Life Champ, Dupree, Numbtucks, Nimbus 2K (FNG), Black Lung, Hambone, Crawfish, PreVac, Lewd Wig, Foggy Pirate, Chum, Vegemite, Big Stick, Deep Dish, Cowboy, BV

QIC: GreaseTrap

Pax: Black Water, Accounts Receivable, Yard Sale, PSL, Ccr, Floppy, Black Widow, Calf killa, CAPSLOCK, NumbTucks, Lewd Wig, BV, and GreaseTrap

13 faithful men showed up to prove they were not scared of the cold. 34 degrees

Here is what we did:

Warm up:

Big loop around the school

Lunges to second speed bump

Side shuffle next two

Circle up

We did a number of SSH, GMs, WMH, then tempo squats (ass below knees), and Merkins.

Grab either weight or coupon and head to pavilion.

12 min AMRAP

2 thrusters with coupon

2 front squats with coupon

2 step ups with coupon

Run to bottom of Hill and back

Then do 4 of each exercise then bottom of Hill and back

Then 6,8,10 and so on till time was up

10 min AMRAP

Partner push ups

P1 does push ups with coupon on back while P2 in squat position. Swap back and forth. Strong emphasis on chest touching ground and elbows locked out at top. Floppy and I got 120 and we were smoked!

10 min AMRAP

Lunge to other end of pavilion 10 jump squats then back at other end with 10 burpees. For lunges emphasis on hands above head and knee touching ground

Time was almost up so back to COT for some Good mornings and WMH which was a beautiful thing.

Great workout today guys!


This is 30

PAX: Blackwater, Dr. Smart, Red Skull Bones, D’Mish, Cinderella, Edible Arrangement, Accounts Receivable, Bagger Vance, Walter White, Calf Killer, Floppy Disk, PSL, Dine n Dash, Black Widow, Yard Sale, TSwizz, The Jeweler


Muggy and 72 met YHC and 17 other red-pillers on the momentous day I entered my 30s.  After some MC re: YHCs Wal-Mart watch’s inability to keep time, the following ensued:

WOR: Mosey down Hogan to the entrance to Sir E. BV with some MC re: YHC’s brisk pace and mixing of Qs.  Qs and YHC’s brisk pace were not mixed, and did not last long.  Hit the bottom of the hill , disclaimer given, and circle up for some

SSH x 20 IC

Willie Mays Hayes x 10 IC

GM x 10 IC

LBACs x 10 front IC

LBAC x 10 backwards IC


Pax makes it way back to original AO beginning with 30 monkey humpers followed by 30 Lt. Dans.  Normal mosey to the bottom of the bus loop, plank and wait for the 6.

Once 6 is in, commence man-maker/squat 7s.  One squat at the bottom of the hill, 6 man-makers at the top until numbers are flipped.  Finish squats at the top.

60 seconds of people’s chair once 6 is in from 7s.  Commence another round of 30 monkey humpers, 30 Lt. Dans enroute to the Pavillion.

Once at pavilion, circle up into groups of 3, then line up picnic tables approx 18 inches apart.  Each group  to complete 300 abyss merkins, AMRAP each person until hit 300 reps.  Other pax doing combo American Hammers, shoulder press, SSH, WWI.  In for the 6.

Mosey up and grab a coupon.  30 Overhead presses OYO. 15 dead lifts OYO, 15 squats OYO. Mosey back for some


30 flutter kicks IC, 15 Freddy Merks IC, 15 more deep squats IC.



Moleskin: Couldn’t be prouder to be entering my 30s with this group and others.  Made for a truly wonderful start to my day and week, as it always does.





Iditarod 1yr F3 Anniversary Q

QIC: Iditarod

PAX: Scraps, Schnitizel, Yosef, Aristotle, NPR, Black Lung, Mr. Roboto, G-String, Wood Shed, CDL, Sea Gull

A dirty dozen gathered this AM to celebrate 1 Year anniversary of YHC’s first post.  We paid homage to Polaroid from F3 Raleigh.

APB: Where’s Papa Juan, Long Relief, Godfather, Nadal, Ace, Alfonso, Anchor, Air Wolf, Wall Street, Big Worm and Pharoah.  I’m sure I forgot some.  A couple I know where you are.


Obligatory 2 Laps around the courthouse

GMs x 12 IC

WMH + BAC x 10 IC

WMH + BAC-Reverse x 10 IC

Imperial Walkers x 12 IC

Mountain Climbers x 10 IC

COP for Musical tribute to Polaroid who is planning a return trip to the Boro in November-To Wyclef Jean’s-Gone till November-Squats during verses-During the Chorus  Merkins for every November sang by Mr. Jean himself

YHC asked the PAX to Partner up

P-Patty Cake Merkins-Partners start in opposite directions around the courthouse Evrey time they meet 10-Patty cake merkins.  Merkin and when in high plank position exchange high five- 4 Sets of 10. Mosey to future site of Green House Ministries.

O-Ollie Norths-Fireman’s carry partner length of future site.

L-Lt Dan’s the entire length of the current Greenhouse Ministries Parking lot.

A-Awesome-A reprise of the Everything is Awesome Burpee challenge-Overhead arm claps and one Burpee for every Awesome sang.  Everything is Awesome-Tegan and Sara from the Lego  Movie.

R-Randorama-20 Monkey humpers IC, 20 Dips OYO, 20 Irkins OYO, 20  Bulgarian Splits Sqauats IC

O-One legged Burpees-6 One legged Burpees-(YHC started to notice the  time dwindling fast here.)

I-Indian Bear Crawl-Pax formed line head to to in plank position from the 6 Pax Bear crawls to front until all have participated.

D-Drying Cockroaches-10 OYO

Mosey Back to the Square


YHC Shared extreme gratitude for relationship with Polaroid when he was in the Boro acknowledging that even though Polaroid sought YHC as a Elder/Mentor YHC gained just as much from the relationship.  Prayed for Polaroid prayed for Pax to develop relationships where the y could give away what they know and help other men.


Bullhorn-Hit up Air Wolf if you want to help with oil changes at the Greenhouse Ministries on Saturday.  He needs to know something by Thursday I believe.


I can’t describe enough what F3 has meant to me and why I want to see it grow in the Boro.  Over the past year I have seen men ask for prayer for their marriages, families, sick loved ones.  I have been picked up when I was struggling early on by fellow PAX like Blue Mule.  I have been challenged to lead by the likes of Funyuns, Bagger, and CCR.  So many more of the F3 Nashville crew especially in the Shire have challenged and pushed me in some way and desire to see that happen in the Boro and to see it affect other men.  Not to mention my Dr. the last time I had a check up asked what are you doing differently because he noticed improvement in overall health that he wasn’t sure I’d ever achieve because of genetics.  Keep challenging each other Physically, Mentally, Spiritually. Always be head locking. ISI

Thankful for the PAX and thankful to lead,


The Real Superhero

THE PAX: Yard Sale, Black Widow, Foggy Pirate, Frugal McDugal, Torch, Tortoise, Sanctions, CCR, Bad Boy, T Cell, Dr. Smartt, Loveboat, HVAC, Leatherneck, Crawfish, Big Bang, Floppy Disk, Spicoli, Edible Arrangements, Grease Trap, Grisham, CAPSLOCK, Iron Lung, Accounts Receivable, Third Degree, D’Mish, Princess Aurora, Col Flo Dotty, PSL, T Swizz, Blood Clot, Big Stick, Dine n Dash, Sterno, Funyuns, Blackwater, Hi Viz, Olan Mills, Cinderella, En Feugo, Lump, Walter White, Dupree, Bartman, Tidy Cats, Lewd Wig

QIC: Bagger Vance

47 HIM were present this AM at Detention to honor the life of Job Kemp and to support Grease Trap and Katie Kemp and their family.  Cobains to the 4 who posted at The Skunk, poor comz on my part.

0529 – one minute call

0530 – mosey down Hogan, side shuffle right then left on Trousdale, BearCrawl speed bump 1-2, crawl bear 2-3, deep lunge 3-4, Politician length of portables.  Finish w 5 HSPU and circle up

With 47 HIM, there was a bit of a lag so we SSH’d for the 6.


SSH x 13 IC


Willie Mays Hayes x 10 IC

High Knees x 13 IC

Butt Kickers x 13 IC

Hillbillies x 13 IC

Deep Squats x 13 IC

Imperial Walkers x 13 IC

Ok Mornings x 13 IC

High Plank and Count 1-5…Funyuns, Floppy Disk, D’Mish and CCR to the center to help with


In groups of 5 (Job’s age) we break out and perform the following:

B urpees

A tomic Merkins

T oe Touches

M ountain Climber Merkins

A lternating Shoulder Taps

N olan Ryans

Batman is Job’s favorite superhero.  We did all exercises in reps of 29 (Grease Trap’s age) and mosey’d a loop at the end.  We AMRAP’d BATMAN until 0610.

Circle Up back at the Main Lot

Flutter Kicks for the 6


Heels to Heaven x 20 IC

Yoga of some sort x 10 IC

Mariah Careys x 10 IC R then L

Scorpions x 10 IC

Flutter Kicks x 20 IC



The theme of the day is to honor Job and The Kemp family.  Over a few texts last evening, we decided to break into groups of 5 and disperse over the Detention campus and perform the BATMAN sequence.  As per normal, YHC left out Floppy Disk and had to download w him on the fly.  Also as per normal, FD did an excellent job.

D’Mish delivered a great heartfelt prayer in BOM.  Thank you for reminding us all how much Grease Trap has been a beacon of hope and a glaring example of faithfulness and grace.  May the Lord’s mercy rest upon him, Katie, Penny, Zeke and their entire family.  Thank you GT for the humility and dignity you have displayed during this emotional experience.  Thank you for letting us be near to yall and be engaged with yall.  Thank you for not shutting us out and for drawing us into your family.

Funyuns sent me a text after the Q that this was a great reminder to him and to me about what is different and special about F3.

Thank you for allowing me to lead yall and thank you for being such good leaders in and of yourselves.  This is not mine and it’s not yours, we have a responsibility and duty to give F3 away to others.

For the sake of the next story that will come up in the lives of those of us F3ers in Nashville and Franklin, please reach out to someone and invite them to come see what F3 is all about…and make sure you let them know, it ain’t about you!


Bagger Vance